Meal prep doesn’t have to be boring, time-consuming, or leave you with wasted food! In this video, I’m sharing my best meal prep tips to save you time, reduce stress, and keep your meals exciting. Whether you’re batch cooking, portioning, or prepping ingredients, there’s a method that works for YOU.
Transcript:
Meal prep takes forever, is bland and boring, and just ends in wasted food? That was me, and I want to show you some better ways.
I’m Dani Taylor, vegan bodybuilder and co-owner of Vegan Proteins. We’ve been coaching vegans since 2008 to build muscle, lose fat, and actually enjoy the process. If that sounds good, hit that subscribe button because we’ve got your back with practical, no-BS tips, tricks and advice.
Meal prep isn’t one-size-fits-all. There are a few different ways to approach it, and each has its perks and downsides. Some people love batch cooking—making big portions of one or two dishes to eat all week. It’s simple, and fast but let’s be honest: eating the same thing every day can get old fast.
Others swear by portioning out meals for the whole week—think little containers stacked like Tetris in your fridge, which you’ve seen me do on this channel before. It looks great, and makes eating during the week a breeze, but it’s more time-consuming and you’re eating 5 day old food at the end of the week, which not everyone is interested in.
Then there’s ingredient prep, where you prep the basics—like grains, proteins, chop veggies and make sauces—so you can mix and match during the week. This one’s is the freshest but also takes a lot of planning and there is still some cooking involved every day.
There are also combinations of all of the above. They each have tradeoffs, so there is no “right” way to do it.
Whatever style fits you best, the key is to have a system that works for your life. In this video, I’ll share my personal meal prep strategies that have helped hundreds of our clients, designed to save you time, reduce stress, and keep your meals exciting and you on track towards reaching your goals.
And if you want an extra hand, we’ve got you covered. At Vegan Proteins, we create monthly meal plans with recipes, macros, and a shopping list, so you don’t have to figure it out yourself. Grab a free month of Muscles by Brussels in the description below. Also keep your eyes peeled because next week we’re posting a video of the laziest vegan meal prep ever – in real time. The goal is to keep it under 30 minutes. We will see! Let’s get into it!
1. Have a Plan
The most important step in meal prep is having a plan. Without one, even the best intentions fall apart. A plan keeps you focused, saves time, and prevents that midweek “What do I even eat?” panic.
But let me be clear: your plan doesn’t have to look perfect. Forget the perfectly portioned containers or those Instagram-worthy photos of meal prep for a family of 12. It just needs to work for you. Maybe you’re prepping lunches for the week. Maybe you just need some dinner staples ready to go. Whatever it looks like, start with something manageable and realistic.
And here’s the big one: plan meals you’re actually excited to eat. It’s tempting to write out a week of aspirational meals you think you should eat—kale salads, quinoa bowls, and whatever else feels virtuous. But if you’re dreading those meals, guess what? You’re not going to eat them. They’ll sit in the fridge until you toss them, and you’ll end up ordering takeout. Don’t waste your time or money like that.
Planning should make your life easier, not harder. If it feels overwhelming, let us take the guesswork out of it for you. At Vegan Proteins, we create monthly meal plans packed with delicious, high-protein recipes. Each plan comes with macros, a full shopping list, and seven days of meals that are easy to make and actually taste good. You can grab a free month of our Muscles by Brussels membership in the description below if you want to try it out.
2. Set Aside a Specific Time
Meal prep doesn’t happen by accident. If you don’t set aside time to do it, it won’t get done. You can have the best plan in the world, but without dedicated time, that beautiful plan will stay exactly that—a plan—and all those fresh ingredients in your fridge will slowly rot away while you scramble for meals during the week.
Pick a time that works for your schedule and commit to it. Maybe it’s Sunday afternoon, maybe it’s two evenings during the week. The exact timing doesn’t matter as long as it fits your life. The key is treating it like an appointment. Write it on your calendar, set a reminder—whatever it takes to make sure it happens.
And let’s be real, life happens. Things come up, schedules get chaotic, and meal prep might feel like the first thing to drop. But if you don’t prioritize it, you’ll end up spending more time (and money) during the week scrambling for last-minute meals. The time you invest now saves you hours later.
If you’re thinking, “I don’t have time for this,” start small. You don’t have to prep every single meal for the week. Even prepping a couple of staples—like a batch of rice, a high-protein dish, and some roasted veggies—can make a huge difference. The goal is to make eating easier, not harder.
Remember, good intentions alone won’t get your meals prepped. Set aside time, make it non-negotiable, and give yourself the space to get it done. Future you will thank you.
3. Make Sure You Have All the Tools and Ingredients
Nothing derails meal prep faster than realizing you’re missing something important halfway through. Maybe it’s a key ingredient, like soy sauce for your tofu marinade, or a tool, like a baking sheet for those veggies you planned to roast. Either way, stopping to scramble for a substitute—or worse, running to the store—can suck the momentum right out of your meal prep session.
Start by double-checking your recipes before you begin. Make sure you have every ingredient on hand and in the right amounts. If your recipe calls for 2 cups of lentils and you’ve only got half a cup, that’s a problem. The same goes for tools—if you need a food processor or a certain type of pan, make sure it’s clean, accessible, and ready to use.
This might sound basic, but it’s easy to overlook, especially if you’re busy. I’ve been there myself—preheating the oven and getting halfway into a recipe, only to realize I’m missing something critical. Let’s just say using a wine bottle as a rolling pin wasn’t my finest hour, but hey, you make it work.
For ingredients, staying organized is key. Take five minutes before you shop to review your meal prep plan and write a list. Stick to it when you’re in the store to avoid forgetting something—or buying random extras you don’t need.
Before you even start chopping or cooking, pull out all the tools and ingredients you’ll need and place them on the counter. This might feel like an extra step, but it saves you so much time and frustration later. You won’t have to dig through cabinets for your measuring cups or rummage through the fridge for that bottle of tamari halfway through your recipe. Everything will be right in front of you, ready to go. It also gives you a chance to double-check that you’re not missing anything before you get too far in. Meal prep flows so much better when you can focus on cooking instead of stopping to hunt for a forgotten item.
Meal prep is so much smoother when you have everything ready to go. Set yourself up for success by prepping your kitchen before you start. Trust me, there’s nothing more satisfying than breezing through your recipes without a single “uh-oh” moment.
4. Start With the Longest Recipe
When it comes to meal prep, time management is everything. That’s why you should always start with the recipe that takes the longest to cook. Whether it’s a casserole that needs 45 minutes in the oven or a soup that has to simmer for an hour, get it going first so it can do its thing while you work on other tasks. This is a simple trick that saves you a ton of time in the long run.
Think about it: if you wait to start that slow-cooking recipe until you’re halfway through your prep session, you’ll be stuck waiting for it to finish when everything else is done. By starting it first, you can maximize your time and avoid unnecessary delays.
This applies to anything that requires extended baking, roasting, simmering, or marinating. For example, if you’re roasting a tray of vegetables that takes 40 minutes and making a quick tofu stir-fry that’s done in 15, start the veggies first. While they’re in the oven, you can prep and cook the tofu, and both will be ready around the same time.
To keep things running smoothly, use multiple timers. Set one for each dish you have cooking so you don’t lose track of time. For example, if your soup needs to simmer for 30 minutes and your roasted veggies need 20, set a timer for both. It’s easy to forget when you’re juggling multiple recipes, and a few well-placed timers can save your meal prep from turning into a guessing game—or worse, burnt food.
Starting with the longest recipe also helps you stay focused. You won’t be scrambling to figure out what to do next because you’ve already tackled the big time commitment. It sets the pace for your entire prep session and makes everything feel more manageable.
Remember, meal prep is about working smarter, not harder. Prioritizing the recipes that take the most time ensures you’re using every minute efficiently. It’s a small habit that makes a big difference.
5. Have Enough Containers
Once your meal prep is done, you’ll need somewhere to store all that delicious food. Having enough containers might seem like a no-brainer, but it’s often overlooked until you’re standing there with a mountain of food and nowhere to put it. Trust me, it’s not fun to scramble for mismatched lids and random bowls when your food is ready to go.
You don’t need a Pinterest-perfect collection of matching glass containers to get started. Anything that seals well and holds food works just fine. Old takeout containers, jars, or even reusable bags can get the job done. The key is having enough to store everything properly. If you’re prepping for the week, count out how many meals or items you’re making and make sure you’ve got storage for all of them.
It’s also helpful to consider how you’ll use the food. Do you want individual portions ready to grab and go, or are you okay storing larger batches and portioning them out later? If it’s the former, make sure you’ve got enough smaller containers to handle the portions. If it’s the latter, larger containers or bowls will do the trick.
Another tip: label your containers. You don’t need anything fancy—a piece of masking tape and a marker works fine. Write what’s inside and when you made it. This helps you keep track of what to eat first and avoid the dreaded “mystery container” situation at the back of the fridge.
And don’t forget about freezer space. If you’re prepping meals or ingredients you won’t eat right away, make sure your containers are freezer-safe. Freezing is a great way to extend the life of your food and save time on future meals, but only if you’ve got the right storage.
Having enough containers—and the right ones for your needs—makes the transition from cooking to eating seamless. It’s a small step that can make your meal prep feel so much more organized and stress-free. Don’t underestimate how much easier it is to enjoy your hard work when it’s properly stored and ready to go.
6. Clean as You Go
Meal prep can leave your kitchen looking like a tornado hit it – which is fine! My kitchen literally looks like a bomb went off when I am cooking! But if you clean as you, you’re not left with an overwhelming mess at the end. Who wants to finish cooking and then face a mountain of dirty dishes? Not me.
Any time you have a break—like when something’s baking, simmering, or cooling—use that downtime to wash some dishes, wipe counters, or put away ingredients you’re done with. It doesn’t have to be perfect, but chipping away at the mess as you cook can make a huge difference. By the time you’re done, most of the cleanup is already handled.
Start with the big stuff. Wash mixing bowls, pots, or pans you’re finished using first since they take up the most space. Next, move on to utensils, cutting boards, and smaller items.
Also – a pro tip: You don’t need a new bowl or cutting board for every single ingredient. Rinse and reuse them whenever it makes sense. For example, chop your veggies in batches instead of grabbing a fresh board for each one. It saves time and dishes.
Keeping your workspace clear also helps you avoid mistakes. A cluttered counter can make it easy to forget an ingredient, lose track of timers, or accidentally knock something over. A clean, organized space keeps your head in the game and makes the process feel less chaotic.
Another benefit? It makes meal prep more enjoyable. Nobody likes cooking in a mess, and cleaning as you go gives you a sense of accomplishment. You’re not just prepping meals—you’re also setting yourself up to enjoy a tidy kitchen when it’s all done.
And if you’re prepping with a partner, split the duties. One person can handle chopping or stirring while the other takes care of cleaning. Giacomo and I do this a lot. It’s a team effort that keeps everything moving smoothly.
The goal is to finish your prep session with food ready to go and a kitchen that doesn’t look like a disaster zone. Clean as you go, and you’ll thank yourself when it’s all done.
7. Make It Fun
Meal prep doesn’t have to be a boring chore. In fact, making it enjoyable can be the difference between sticking with it and avoiding it altogether. If you make the process something to look forward to, it won’t feel like something you’re dreading—it might even become something you come to enjoy.
Try to create a vibe that puts you in a good mood. Put on your favorite playlist, listen to a podcast, or queue up a Netflix show you’ve been wanting to watch. This works even better if you only allow yourself to watch said show/podcast while you’re meal prepping. It’s like a reward for your hard work.
You can also turn it into a social event. If you have kids, this can be a fun thing to have them help you with by giving them age appropriate tasks. If you have a friend with similar goals, you could do it together! . Not only does it cut the workload in half, but it also makes the experience more fun. Plus, you get some quality time together while knocking out a productive task. If you’re meal prepping solo, use it as “you time”—an opportunity to unwind while doing something good for yourself.
Think of meal prep as self-care. You’re investing in your health, saving time, and reducing stress for the week ahead. You’re doing future you a favor. Reframe it in your mind as something you get to do, not something you have to do.
And there you have it—my top tips to meal prep like a vegan pro. Remember, it’s not about being perfect; it’s about finding a system that works for you and makes your life easier.
If you’re ready to take your fitness and nutrition to the next level, we’d love to help. Apply for one-on-one coaching using the link below, and let’s work together to crush your goals. Whether you’re building muscle, losing fat, or just trying to feel your best, we’ve got you.
If you found this video helpful, drop a comment and let me know which tip you’re excited to try or if there any I missed! And don’t forget to share this video with someone who could use a little meal prep inspiration—it might just make their week!
If you like the video, like the video, subscribe, hit the bell, all the things I am supposed to tell you to do at the end of a youtube video and we will see you next time. BYE!
